Proper Breathing (Pranayama)

"Oxygen is the best food for the brain and the body cells."

Most people use only a fraction of their potential lung capacity when breathing. They breathe shallowly, barely expanding the rib cage. Their shoulders are hunched: they have painful tension in the upper part of the back and neck, and suffer from lack of oxygen. These people become tired easily and don’t know why.

There are 3 basic types of breathing. Clavicular breathing is the most shallow and worst possible type. The shoulders and collarbone are raised while the abdomen is contracted during inhalation. Maximum effort is made, but a minimum amount of air is obtained. Intercostal breathing is done with the rib muscles expanding the rib cage, and is the second type of incomplete breathing. Deep abdominal breathing is the best, for it brings air into the lowest and largest part of the lungs. Breathing is slow and deep, and proper use is made of the diaphragm. New born baby has this natural breathing. Adult somehow loses this capacity along the way and breathe shallowly.

Actually none of the above are complete. A full yogic breath combines all three, beginning with a deep abdominal breath and continuing the inhalation through the intercostal and clavicular areas, and slowly exhaling from the abdominal to intercostal and clavicular areas. Two groups of muscles are mainly involved in yogic breathing: the diaphragm and the intercostal muscles. The diaphragm is a domed-shaped sheet of muscle and connective tissue that separates the chest from the abdominal cavity. It is attached to the lower edge of the rib cage. Contraction of the diaphragm causes it to press down on the abdomen and to enlarge the chest cavity. The intercostal muscles are attached between the ribs. Contraction of the intercostal muscles draws the ribs closer together and causes the rib cage to lift, thus expanding the chest. The intercostal muscles operate during deep breathing. Other accessory muscles may be used in extreme breathing exertion.

In full yogic breath, deep inhalations help to stretch the skeletal muscles surrounding the thorax as well as the fascia within the thoracic cavity. If these tissues are stiff or contracted, they will limit the amount of thoracic cavity can expand. Stretching these tissues will increase the vital capacity (the largest amount of air that one can breathe in one inhalation or exhalation) and total lung capacity as the chest will be able to open further.

Prana means “breath” and ayama means “regulation of breath”. Pranayama is the science of breath. There are many breathing techniques of which the yogis practice. Full yogic breath is one of them. An inhale-exhale ratio, a length for each breath, a breath retention, and a manipulation of respiratory organs play the important roles. The breath rhythm of inhalation, retention, and exhalation in alignment with each movement of asana gives a perfect exercise for the internal and external organs. Pay attention and be aware of your body during practice and you will understand.

Pranayama is very powerful. It requires a guidance from a knowledgeable teacher.

One should not do it by oneself or follow YouTube without basic. The body conditions and the pre-existing health conditions must be taken into consideration for safety. The respiratory control center lies in the medulla oblongata at the base of the brain. All the major structures of the respiratory system have nerves relating to both the sympathetic and parasympathetic nervous systems. The rhythms of the breath relate to the brain rhythms, heartbeat, muscle tension, mental and emotional rhythms, hormonal and enzymatic rhythms, sleep and wakefulness, all with varying frequencies and intensities. It is said that the mind and breath are one’s constant companions. Whereas the breath is slow and steady, the mind becomes stilled and tranquil. The practice of pranayama also seeks to quieten the mind and bring it under control through the deep and rhythmic flow of inhalations and exhalations.

Without the energy of prana, nothing can be attempted or achieved. Prana is the foundation of everything that exists in the world, while the process of pranayama is the process of generating that energy, and making constructive use of it to live in the path of holistic health.

Practicing pranayama in a place with fresh air and pure environment like green forest, riverside, and seashore are highly recommended.